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Message
re: Daily Strength Check-In
Posted on 6/12/18 at 11:29 am to DeafJam73
Posted on 6/12/18 at 11:29 am to DeafJam73
Saturday ran a Super Spartan Race in Monterey. 9 miles, 2300 ft. Elevation gain and 27 obstacles. Ran went well except for the end when I ran out of energy.
Sunday and Monday. Every muscle in my body hurt. Took off
Tuesday.
Squat 215 x7. (Still recovering clearly)
Deadlift 160 5x10
Abs
Elliptical 25 mins.
Squats should have been over 10 but my legs are still getting back under me. No more races for 4 months so I can focus on getting my lifts back now.
Sunday and Monday. Every muscle in my body hurt. Took off
Tuesday.
Squat 215 x7. (Still recovering clearly)
Deadlift 160 5x10
Abs
Elliptical 25 mins.
Squats should have been over 10 but my legs are still getting back under me. No more races for 4 months so I can focus on getting my lifts back now.
1
Posted on 6/12/18 at 9:20 pm to marchballer
Three more days until deload.
Volume squatting today. Supersets of 275x5 ssb and 275x5 SLDL for 5 rounds. Some brief calf work after.
Finished with a core superset of yoke walks and weighted ab wheel, then dragging a sled for cardio. Still feel tired and like I need the deload.
Volume squatting today. Supersets of 275x5 ssb and 275x5 SLDL for 5 rounds. Some brief calf work after.
Finished with a core superset of yoke walks and weighted ab wheel, then dragging a sled for cardio. Still feel tired and like I need the deload.
Posted on 6/13/18 at 7:26 pm to Rep520
OHP: 130 5x3 1 rep at 135
DL: 235 3x10
TBar Row: 55 3x15
DL: 235 3x10
TBar Row: 55 3x15
Posted on 6/13/18 at 9:49 pm to Bonkers119
Light recovery day today. 2 giant sets of 185x7 paused bench, arm over arm rope sled drag and crucifix holds. 2 more giant sets of weighted dips (25 lb, 15 reps), rope drags, Z Press and tricep extensions.
Ended with 3 supersets of 45 second farmers walks with 110 per hand and some tricep extension/upright row sled dragging.
Ended with 3 supersets of 45 second farmers walks with 110 per hand and some tricep extension/upright row sled dragging.
Posted on 6/14/18 at 7:16 am to Rep520
Week 7 Day 2
OHP 140 x 11
Deads 385 x 10
I went up in reps today. Not bad.
OHP 140 x 11
Deads 385 x 10
I went up in reps today. Not bad.
Posted on 6/14/18 at 1:13 pm to DeafJam73
Wednesday 5/3/1 Bench Day Week 1
170 x5: 13 reps
Press 5x10 75/65
Lat Pull Down
Ran 30 mins on treadmill
Legs and body were still dead after race on Saturday. Bench went better than expected but OHP wrecked me. Had to drop to 65 lbs on the 4th and 5th set.
Thursday
50 min run on treadmill
Tomorrow Deadlift Day. Already pumped.
170 x5: 13 reps
Press 5x10 75/65
Lat Pull Down
Ran 30 mins on treadmill
Legs and body were still dead after race on Saturday. Bench went better than expected but OHP wrecked me. Had to drop to 65 lbs on the 4th and 5th set.
Thursday
50 min run on treadmill
Tomorrow Deadlift Day. Already pumped.
Posted on 6/14/18 at 4:41 pm to Fe_Mike
Welp I decided to go hit a short chest and tri workout today after some internal debate. Glad I did. Felt pretty decent after my warmup so I hit 265 x 1 then 275 x 1. Most I've put up in a while, and felt like I probably had more in the tank.
Posted on 6/14/18 at 9:22 pm to Fe_Mike
Heavy squats. Singles up to 365 in giant sets with GHR and reverse hyper. 3 singles with SSB at 295 supersetted with SLDL singles at 345. Finally 2 sets of split squats supersetted with SLDL for 3 at 315.
Calves and weighted hollow rocks finished with 5 min of sprints with a sled for cardio. One more day to deload.
Calves and weighted hollow rocks finished with 5 min of sprints with a sled for cardio. One more day to deload.
This post was edited on 6/14/18 at 9:23 pm
Posted on 6/15/18 at 4:38 pm to Rep520
Dynamic day lower
Low bar, speed squats to 1" above parallel
405 + 60lbs band tension 8x3
speed deadlift 1" deficit
365 + 80lb tension 8x2
This post was edited on 6/15/18 at 7:06 pm
Posted on 6/15/18 at 10:19 pm to Hu_Flung_Pu
Finished my last day until a deload.
Heavy paused bench up to 240x3. 4 giant sets of 5x70 weighted dips, sandbag rows, close grip bench and curls.
It was raining, so I did farmers handle deadlifts in the garage instead of walks. Like 5 or 6 cluster sets of 440x3 and 460x2 with an extended hold. Little bit of neck work and it's off to a lighter week next week.
Heavy paused bench up to 240x3. 4 giant sets of 5x70 weighted dips, sandbag rows, close grip bench and curls.
It was raining, so I did farmers handle deadlifts in the garage instead of walks. Like 5 or 6 cluster sets of 440x3 and 460x2 with an extended hold. Little bit of neck work and it's off to a lighter week next week.
Posted on 6/16/18 at 10:58 am to Rep520
W7 D3
Bench 250 x 8
Squats 380 x 11
Solid way to start a Saturday. Dominated power cleans at 185 EMOM x 5.
Bench 250 x 8
Squats 380 x 11
Solid way to start a Saturday. Dominated power cleans at 185 EMOM x 5.
Posted on 6/16/18 at 1:47 pm to DeafJam73
Dynamic upper
Bench 205 + mini bands 8x3
Dips 2x15
Skullcrushers 2x15
Bench 205 + mini bands 8x3
Dips 2x15
Skullcrushers 2x15
Posted on 6/18/18 at 7:08 pm to Hu_Flung_Pu
DL 310 5x3+
OHP 95 3x10
Lat Raises 20 3x12
OHP 95 3x10
Lat Raises 20 3x12
Posted on 6/18/18 at 9:38 pm to Bonkers119
Deloading this week. 2 rounds of bench 185x5, band rows and crucifix holds. 2 more rounds of 25lb x 8 weighted dips, curls, close grip pin press.
Finished with cardio. Six 200 lb sandbag carries, either 20 or 30 seconds at the top of every minute.
Finished with cardio. Six 200 lb sandbag carries, either 20 or 30 seconds at the top of every minute.
Posted on 6/19/18 at 7:50 am to Rep520
W8 D1
OHP 142.5 x 9
Squats 385 x 9
I need coffee, gents.
OHP 142.5 x 9
Squats 385 x 9
I need coffee, gents.
Posted on 6/19/18 at 10:26 pm to DeafJam73
Second deload day, now into two off days. 4 supersets of SSB squat and SLDL. 225x4 on each.
Finished with a bunch of 160 per hand farmers deads supersetted with GHR, reverse hyper, calves and core.
Finished with a bunch of 160 per hand farmers deads supersetted with GHR, reverse hyper, calves and core.
Posted on 6/20/18 at 6:56 am to JamesLang
I’m 5’8 and about 180
Monday I squatted 365 for 3 sets of 7 and 385 for a set of 5
Tuesday (yesterday) I benched 275 for 3 sets of 7 and 295 for 1 set of 5
Those are my ‘strength’ sets. I just pyramid up to those weights and that’s what I’m currently finishing with. I could easily pack on weight and get stronger but I’m not losing my physique for 30-40 extra pounds on my DL
Monday I squatted 365 for 3 sets of 7 and 385 for a set of 5
Tuesday (yesterday) I benched 275 for 3 sets of 7 and 295 for 1 set of 5
Those are my ‘strength’ sets. I just pyramid up to those weights and that’s what I’m currently finishing with. I could easily pack on weight and get stronger but I’m not losing my physique for 30-40 extra pounds on my DL
Posted on 6/21/18 at 1:01 pm to TDcline
Deadlift Day.
Deadlift worked up to 245 x10
Squats 5x10 150.
Seriously worked on upping my protein intake this week. Now that I’m tracking macros it was clear I wasn’t getting in enough protein. Already felt better getting after it in the gym today.
Deadlift worked up to 245 x10
Squats 5x10 150.
Seriously worked on upping my protein intake this week. Now that I’m tracking macros it was clear I wasn’t getting in enough protein. Already felt better getting after it in the gym today.
Posted on 6/21/18 at 1:40 pm to marchballer
quote:
Deadlift worked up to 245 x10
Squats 5x10 150.
quote:
Cardio Day
Fixed it for you
Posted on 6/21/18 at 4:06 pm to Hu_Flung_Pu
quote:
Fixed it for you
Damn dude...harsh. Haha.
Doing that chest program that was posted earlier.
BB Flat Bench today:
1 x 225
1 x 235
1 x 245
1 x 255
1 x 265
Mashed the triceps after.
Geez just realized I bench more than I deadlift. Easily. Friggin ACL.
This post was edited on 6/21/18 at 4:08 pm
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